How much folic acid do I need?

Adults need 200mcg of folic acid a day. It can't be stored in the body, so you need it in your diet every day.

Most people should be able to get the amount they need by eating a varied and balanced diet.

But if you're pregnant or trying for a baby, it's recommended that you take 400mcg folic acid supplement daily from the time you stop using contraception until you're 12 weeks pregnant. This is to help prevent birth defects, such as spina bifida, in your baby.

Make sure you speak to your doctor if you have a family history of conditions like spina bifida (known as neural tube defects) as you may need to take a higher dose of 5mg of folic acid each day until you're 12 weeks pregnant.